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The Irish Sun

Glow up your meal times with these three tasty meals from Emily English's new cookbook -Live To Eat

THE sun's out, which means it's time to switch out the heavy carbs (if you haven't already) and bring in more of the good stuff. And nutritionist (Seven Dials) is full of protein-packed dishes, salads, Advertisement Better still, every recipe is achievable and easy to cook, even if you've got a busy family life, career, or both, to contend with! , but if you are after some well-intentioned inspo for your summer diet glow-up, this is the perfect place to start. 4 Emily English has a new cookbook out that's full of healthy summer meal inspo Credit: Claire Winfield We've picked three tasty recipes for you to try this weekend. There's something for everyone - from a delicious steak salad to a 10-minute meal for one - enjoy! Advertisement READ MORE IN FABULOUS 4 This is a great alfresco entertaining dish Credit: Claire Winfield Seared Chipotle Steak Bowls With Charred Corn Salad Serves: 2 Prep time: 15 mins, plus 30 mins' marinating Cooking time: 15 mins Ingredients: *1tbsp chipotle paste *1tbsp olive oil *1 clove garlic, minced *Juice 1 lime *350-400g sirloin steak *Handful baby spinach leaves *250g cooked quinoa or brown rice, to serve (optional) *1/2 ripe avocado, pitted and sliced *Handful cherry tomatoes, halved *Lime wedges, to serve For the charred corn salad: *2 ears corn, husked *3 spring onions, finely chopped *1 green pepper, cored, deseeded and chopped *Handful coriander leaves, chopped, plus extra to serve (optional) *80g feta, crumbled *1 heaped tbsp Greek yoghurt (0% or full fat) *Juice 1 lime *1tsp smoked paprika *1tbsp chopped jalapeños from a jar, plus 1tbsp of the brine *1 heaped tsp honey *Few dashes Tabasco Method: Advertisement 1. Mix the chipotle paste, olive oil, garlic and lime juice with some salt and pepper in a small bowl. Rub the mixture all over the steak and let it marinate for at least 30 minutes, preferably longer. 2. For the charred corn salad, heat a grill pan over a medium-high heat. Grill the corn until charred on all sides, about 8-10 minutes. Remove from the heat and let cool slightly. Cut the kernels off the cob and place them in a large bowl. Add the spring onions, green pepper, coriander and feta. Mix in the yoghurt, lime juice, smoked paprika, jalapeños and brine, honey and Tabasco, with salt and pepper to taste. Toss to combine. 3. Heat a large frying pan over a medium-high heat. Sear the steak for 3 minutes on each side for medium-rare, or until cooked to your desired level of doneness. 4. Remove from the frying pan and let it rest for 5 minutes before slicing. 5. Divide the baby spinach between the bases of 2 bowls. Add the cooked quinoa or rice, if using. Top with the avocado, tomatoes and charred corn salad. Add the sliced steak on top and garnish with lime wedges and extra coriander, if desired. Most read in Fabulous 4 This spicy fish dish is giving fakeaway vibes Credit: Claire Winfield Tikka Cod With Caramelised Onion Rice Serves: 2 Prep time: 10 mins, plus 30 mins' marinating Cooking time: 20 mins Ingredients: *2 skinless cod fillets For the marinade: *2tbsp Greek yoghurt *Juice 1 lemon *1tsp ginger paste *1tsp garlic paste *1tsp garam masala *1tsp mango chutney *1tsp tomato purée Advertisement For the caramelised onion rice: *2tsp olive oil *2 red onions, finely sliced *1tbsp mango chutney *1tbsp garam masala *1tbsp tomato purée *80g frozen peas *1/2 x 400g can chickpeas, drained and rinsed *250g pre-cooked rice *Handful baby spinach leaves For the raita: *150g Greek yoghurt *2tbsp chopped coriander leaves *1tbsp chopped mint leaves *Juice 1/2 lemon Method: 1. In a small bowl, mix together the marinade ingredients, with salt and pepper to taste. Coat the cod fillets in the marinade and let them sit for at least 30 minutes. 2. Preheat the oven to 220°C/200°C fan/gas mark 7, or the air fryer to 200°C. In a large pan, heat the olive oil over a medium heat. Add the red onions and mango chutney, and cook until caramelised, about 10-15 minutes, adding a splash of water if they start to catch on the bottom of the pan. Stir in the garam masala and tomato purée and cook for another 2 minutes until aromatic. 3. Add the frozen peas and chickpeas and sauté for about 3 minutes, until everything is heated. Then add the precooked rice and spinach, mix until coated and cook for a final few minutes until the rice is hot and the spinach wilted. 4. Place the marinated cod fillets on a baking sheet and bake in the oven for 10-15 minutes, or in the air fryer for 12-15 minutes, until cooked through and the cod flakes easily with a fork. 5. Meanwhile, mix the raita ingredients, with salt and pepper to taste, in a small bowl. Place a generous portion of the caramelised onion rice on each plate. Top with the cod fillet and a dollop of mint raita. Serve with a side of greens, if desired. Advertisement 4 Comforting yet nutritious is the order of the day with this dish Credit: Claire Winfield Thai Red Coconut Gyoza Soup Serves: 1 Prep time: 5 mins Cooking time: 10 mins Ingredients: *1tbsp Thai red curry paste *1-2tbsp light soy sauce, plus extra if needed *1tsp ginger paste *150ml coconut milk (light or full fat) *150ml water *1tbsp fish sauce *6 gyoza (choose your favourite flavour) *1 small carrot, peeled and julienned *Few spears Tenderstem broccoli cut into bite-sized pieces *½ red pepper, deseeded and sliced *1 large spring onion, sliced *1tsp crispy chilli oil, to serve (optional) Method: 1. In a deep pan, combine the curry paste, soy sauce, ginger paste, coconut milk and water. Bring to a gentle simmer, season with the fish sauce and simmer for 5 minutes. 2. Add the gyoza, carrot, broccoli, red pepper and spring onion (reserving some to garnish). 3. Simmer until the gyoza are cooked and the vegetables are tender but still vibrant and crisp, about 5–7 minutes. Taste and season with more soy sauce if needed. 4. Pour into a serving bowl, drizzle with crispy chilli oil if desired, and garnish with the reserved spring onion. Advertisement What food do you need for a healthy diet? IF you want to have good health, a good way to start is from your diet. eat at least 5 portions of a variety of fruit and vegetables every day base meals on higher fibre starchy foods like potatoes, bread, rice or pasta have some dairy or dairy alternatives (such as soya drinks) eat some beans, pulses, fish, eggs, meat and other protein choose unsaturated oils and spreads, and eat them in small amounts drink plenty of fluids (at least 6 to 8 glasses a day) Source: